OK, it's almost time to get back on the field! Most players should be, or have been conditioning. Let's give these boys some tips to help them out.

What kind of tips dad?

Stretch very well, arm rows, windmills, pullovers and shoulderblade pinches.

 

Jobe exercises, with 5lb dumbells and 2-3 sets of 10 reps, in the 5 positions.

1) Laterals, palm up

2) Laterals, palm down

3) Front raises, with arm straigh and start from down by side

4) Flies, with both hands starting near beltline and kicking out

5) Flex behind the head and extend arm upward

 

Use Flexible Bands, with internal and external reps. Stand on band and do arm curls with palm down, than do same movement with palm up. (3 sets of 25 reps)

 

Long Toss, after using Bands and start from 100' for 8 throws and move back in increments of 25', until throwing from 200' and that should equal 40 throws, than....

 

One Knee Drives, where pitcher is down on bended throwing knee, with non-throwing knee bent and foot flat on ground; push toward catcher while throwing and drive upwards with throwing foot and and coming to follow-thru position. (max. 25 throws)

 

Stretch and Hang from elevated position, for 60 seconds with no feet touching. Repeat this daily and increase Long Toss distance weekly, should see results in strength and limiting arm fatigue, in 2-3 weeks.

Pitch Counts and Pitch Selection are essential, especially early in the season. The mild/cold weather, does not allow a pitchers arm to continually remain warm, by limiting blood flow.

 

Suggestions:

March starts: Limit pitch total 55 (3-4 innings) · 1st start

Early April starts: Limit to 60 pitches · 2nd & 3rd start

Mid April start: Limit to 70-75 pitches · 4th/5th start

Late April/May: Limit to 85 pitches

Tournament: Total pitches can increase, never more than 100 and observe mandatory rest requirement.

 

Limit breaking pitches to minimum early in March and early April starts. Utilize more 2 and 4 seam fastballs, with a change-up variation as an off-speed pitch.

 

After each start is over and pitcher has been removed, include light jogging from dugout to foul pole, than 2 sets of sprints (40yds) 2 times, to keep blood flowing to joints and hasten recovery time and minimize arm fatigue/damage.

 

Pitchers should always wear a jacket, or wrap arm in warm towel between innings, while pitching for to keep arm core temperature elevated and ice immediately after pitching is concluded, to minimize and reduce swelling of broken blood vessels in the throwing shoulder.

Tee work groups of 2, 15 each (3-sets)

1) Vary height of ball, hit from differing positions

2) Inside, Outside and Middle Drill - locate tee to hit from these positions

 

Soft Toss groups of 2, 15 each (3 sets)

1) 2) Inside, Outside and Middle Drill - locate tee to hit from these positions

2) Live toss 15' away, from behind "L screen

 

BP groups of 2, 10 each (3 sets)

1) Live overhand toss behind "L screen from 15'

 

Step and Stride groups of 4, 20 each (3-sets)

1) Player loads, steps and stride in rapid fashion and no swing

 

Bat Speed groups of 2, 15 swings each bat (2-sets)

1) Player swings 4 bats, from heaviest to lightest with correct form

 

Color of Dot groups of 3, 10 swings (2-sets)

1) 3 different color dots about size of quarter on Baseball and batter must say color of dot, on each pitch thrown

 

...many, many more

A player can also include lifting, with more sets and lighter weights:

 

Tricep curls and rolls

Lat pulldowns

Forearm work (tubing, medicine balls, fingertip curls)

Medicine Ball (twists, lunges, overhead throw, chest to chest)

Ab Work (crunches, suitcases, set-ups, dips, wall sits)

Step Ups

Supermans

Pus-ups

Rope Jumping

Lunges

 

Your bench, is not an accurate measurement of arm and shoulder strength, but rather an exercise for the back and chest. Long muscles, with a full range of flexibility motion is much critical, than contracted/tight muscles, that have lost their elasticity.

 

Keep in mind, bench is just one of part of a conditioning program for Baseball players, they should be utilized in conjunction with many other aspects, including maintaining flexibility, core work, medicine ball, cardio, plyometrics, etc....I know UK incorporates all these items and than some, into their Strength and Conditioning program.

 

I keep in touch with Coach Hutsko, their S&G Coach for ideas and their workout plan, for both Pitchers and Position players.

Dr. Jobes dumbell workout is specifically designed for the scapula, cuff and muscles of the shoulder/arm. A very good routine and incorporated today, in many physical therapy programs. I strongly urge any Pitcher to use this program.

 

As for the Scapula Series exercises, it's fairly involved bio-mechanic movements, designed specifically to target the scapula and strengthen.

 

1) Apply modalities as needed (heat, ice, etc.). Keep this to a maximum of 10-14 days.

 

2) Active Release Techniques and to reduce soft tissue restrictions in:

a) Anterior, Inferior and Posterior

b) RTC muscles (Including the subscapularis)

c) Triceps at T. Major and Minor

d) Anterior and Posterior deltoid

e) Latissimus Dorsi

f) Rhomboids, Levatore Scapulae

 

3) Perform range of motion (ROM) exercises (passive, active-assisted, active) as tolerated. For shoulder abduction, avoid excessive pain production by positioning the shoulder in the scapular plane (approximately 20-30 degrees forward).

a Manual resistance: IR/ER in scapular plane 20-30 degrees to tolerance with end range stretch

b) Codman's pendulum exercises: 50 circles clockwise, 50 circles counterclockwise and 50 figure-8's

 

4) Shoulder stretch: posterior rotator cuff (RTC)/capsule to tolerance.

a) Behind the back elbow push prone

b) Behind the back stretch with baseball bat or golf club

 

5) Mobilization: posterior glides, caudal glides and figure 8's as needed.

 

6) Long axis distraction (LAD's): 30s each repeat 5-10 times

 

7) Scapular stabilization exercises

a) Seated scapular pinches 10sx10 qid ("elbows in the back pockets"). Be sure to have elbows go down and back into the hip pockets to work the lower trapezius.

d) Supine Cervical retractions 10sx10 tid Chin tuck and push head straight back into the floor. Once chin tuck is established be sure NOT to extend the cervical spine.

8) Active isometric strengthening exercises for shoulder.

 

9) Active isometric strengthening with fully extended elbow. Extension should be performed with the palm forward and palm backward.

 

10) Triceps Kickbacks: Can be added to the program. Towel in Axilla.

 

11) Add forearm-strengthening exercises (elbow and wrist):

a) Hammer curls

b) Elbow flexion

c) Hand gripping exercises (Medicine ball, rubber ball)

f) Wrist roller (Medicine bal or dumbells)

 

Anthing close to this and a variation, will help....

Have your practices pre-planned, either typed or written out and along with the amount of time to spend on each. You can adjust or include other items, as needed from your list. This will eliminate idle time and over-looking an important aspect you want to work on.

 

Also have your Drills printed out, that you want each group/player to work on if you want to include "stations" in your routine, which rotate. Your assistants should clearly understand the purpose of your practice, drills and use the same instructional language, that will be used in a game that way everyone is on the same page.

 

Include the following:

Talk w/team/Goal of Practice

Warming-Up

Stretching/Running/Conditioning

Loosening Arms

Hitting

Infield

Outfield

Pitching

Catching Drills

Cage Drills

Station Work

Baserunning

Bunting

Game Situations

Signs

Practice Review

What kind of tips dad?

 

Strike3 took care of the tips. He has one of the best baseball minds on BGP.

 

 

Make the check out to ------ -------.

Strike3 took care of the tips. He has one of the best baseball minds on BGP.

 

Make the check out to ------ -------.

It's in the mail and you're hired, as my P.R. Agent.

 

:lol:

Man strike three. That is great stuff

Man strike three. That is great stuff

Thanks, I have plenty more and even organized in a Conditioning/Drills Manual.

 

If anyone is interested and want to help fund my vacation home, just pm me....

It's in the mail and you're hired, as my P.R. Agent.

 

:lol:

 

:thumb: I hope I do a great job. Prime rib is hard to find.

:thumb: I hope I do a great job. Prime rib is hard to find.

....:lol:

Baseball geak...